BACK ROTATION EXERCISE

BACK ROTATION

• This exercise is helpful to improve general mobility and is particularly used for relaxation of the muscles of your back and pelvis.

• It also helps to relieve pain in the facet joint by stretching the capsules and ligaments around the facet joints in your lower back:  left capsules and ligaments will be stretched as you take your knees to the right, and vice versa.

HOW TO DO BACK ROTATION EXERCISE?

1. Lie down on your back bending your knees, as shown above, keep your feet flat on the floor and your arms by your sides. Press your lower back downwards into the floor.
2. Keep your knees together and lift them up to the middle of your abdominal region, and bring your arms straight out to your sides.
3. Let your legs drop to the right as far as they can go. Keep breathing slowly and deeply and allow your legs to drop a little farther with each breath.
4. Hold for as long as you can, then return to the starting position and do the movement for the other side. Always perform alternatively. 
5. Repeat the movement initially 5 times and gradually increase the count once comfortable.